Nhopi- (Mashed Pumpkin with Peanut Butter)
Throughout Africa pumpkins are enjoyed in a variety of ways but one of my favorite is in a traditional Zimbabwean dish known as Nhopi- mashed pumpkin with peanut butter. Yes, it may sound like a weird combination but if you like peanut butter and pumpkin, you will love Nhopi dish. As a child, I indulged in this as an afternoon snack but it is also a great side dish for a main meal. If you do not have pumpkin, Butternut Squash will do.
Why Pumpkins Rock
Pumpkins are low in calories and fat but high in vitamins and minerals. The orange color is indicative of beta carotene an antioxidant which can be converted to vitamin A. Beta Carotene and vitamin A have many health benefits such as skin repair, night vision, growth and development. In addition, they may protect against certain forms of cancer as well as help fight heart disease. Pumpkins are also a good source of fiber and potassium.
Per 245g (1 cup), cooked pumpkin provides:
Calories: 49 Carbohydrate (g) 12
Protein (g) 2 Fiber (g) 3
Calcium (mg) 37 Iron (mg) 1.4
Magnesium (mg) 22 Potassium (mg) 564
Vitamin A ( IU) 2650 Vitamin E (mg) 3
Folate (mcg) 21
Nhopi
You will need a pumpkin and peanut butter
Begin by washing the pumpkin and splitting it in half. Scoop out the seeds and discard. (You may choose to save them if you like roasted pumpkin seeds which make a delicious high protein snack)
Place halved pumpkin upside down in an oven proof dish and add about a cup of water. Put in oven and bake at 375°F (190°C). (You can also boil the pumpkin on the stove top, I however prefer to bake them as boiling can sometimes add excess fluid to a pumpkin giving it a softer consistency).
Bake until pumpkin is soft. Scoop out the flesh.
Add peanut butter to the scooped pumpkin and mix well while mashing to desired consistency. If mixture is too thick, add milk until desired consistency is achieved.
Related articles
- Pumpkin: Not just for carving (djyum.wordpress.com)
- How to Stay Well (and Warm) this Season: Spiced Pumpkin Chai (greenster.com)
- 12.4.12 Tasty Tuesday: Peanut Butter Pumpkin Cookies (dogdaz.com)
